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Spicy 3-Bean Kale Stew

This pantry-friendly vegan stew features a hearty mix of beans, mushrooms and kale in a spice-infused tomato based sauce. A healthy and delicious dish, packed full of goodness!



Spicy 3-Bean Kale Stew


Serves 4-6


ingredients

  • 1/4 cup olive oil

  • 1 large yellow onion, diced

  • 3 celery ribs, chopped

  • 4 garlic cloves, chopped

  • 1/2 pound cremini mushrooms, sliced

  • 2 tablespoons paprika

  • 2 teaspoons ground turmeric

  • 1 teaspoon dried oregano

  • 1 teaspoon cayenne

  • 1 cup vegetable broth

  • 1 tablespoon pure maple syrup

  • 1 (796 mL) can whole peeled San Marzano tomatoes

  • 1 (540 mL) can navy beans, drained/rinsed

  • 1 (398 mL) can black eyed peas, drained/rinsed

  • 1 (398 mL) can butter beans, drained/rinsed

  • 1 large kale bunch, stems removed/coarsely chopped

  • Chopped cilantro, to garnish

  • Salt and freshly ground pepper, to taste


method

  1. Heat olive oil in a large saucepan or pot over medium-high heat.

  2. Add onion, celery and mushrooms, season with salt and pepper. Cook for 3-4 minutes, until onion and mushrooms begins to brown.

  3. Add garlic and spices; cook for 1 minute, until fragrant.

  4. Add tomatoes, breaking them up as you go, broth, beans and maple syrup; bring to a boil. Simmer for 45 minutes (or until desired consistency), then stir in kale. Cook for 3 minutes. Season to taste with salt and pepper.

  5. Serve garnished with cilantro.


peace of mind

  • Canola-free

  • Corn-free

  • Dairy-free

  • Gluten-free

  • Refined sugar-free

  • Soy-free

  • Vegan

let me know what you think ❤︎


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